Exercises to enhance breathing are known as endurance or aerobic activities since the exercises move large muscle groups located in your legs, hips and arms while causing you to breathe more deeply and faster, according to MayoClinic.com. These exercises increase the heart rate, blood circulation and oxygen intake. Shoot for a goal of exercising for 30 minutes at a moderately brisk level on at least five days weekly to improve cardiovascular functioning, but check with your doctor first.
Walking
Walking is the simplest and most convenient way to increase your physical activity level, according to the American Heart Association. It has the lowest dropout rate of all physical activities because of its flexibility. You can walk as a specific activity, such as a 30-minute cardio-focused walk, or incorporate walks into more everyday-type activities, such as walking instead of driving. The only initial cost required is for a well-fitted pair of walking shoes. Other walking options include dog walking, mall walking, treadmill walking, parking further away from building entrances, going on day hikes or backpack trips, walking to your co-workers desk instead of calling and walking during work breaks. If you are new to exercise, start by walking five minutes at a leisurely pace. As you become stronger, increase your time and intensity levels, including walking up hills.
Bicycling
Bicycling also can be done outdoors or indoors on a stationary bike, and it places little impact upon your joints. Regardless of bicycle type, make certain to adjust your seat to the correct height to prevent injury, according to the University of Washington School of Medicine. To ensure proper seat height, sit on the bike, and extend your right leg so the right pedal is at the lowest point. When your right foot just touches the pedal, that is your correct seat height. When bicycling outdoors, remember to wear properly fitting equipment, including helmets, gloves and shoes. On both indoor and outdoor bicycling, start with a zero tension or resistance for five minutes to warm up. Rest for two minutes. Gradually increase your time until you reach 30 minutes. When stronger, increase the tension to bicycle up hills and/or mountains at faster speeds. Increase daily physical activity by bicycling instead of driving your car to work or the store, bicycling while sightseeing in a new city, joining a bicycling group and riding your stationary bike while watching television. Keeping your bicycle in good condition encourages usage, adds the American Heart Association.
Aquatics
Exercising in water provides a natural buoyancy that supports body weight and causes less joint, muscle and bone impact; improved mobility; and natural resistance that strengthens muscles. Movements that may be difficult on land can usually be done in water. Aquatic aerobic exercise includes swimming the length of the pool or across the pool's width. Rest for two minutes. Swim another lap. Gradually build up to 30 minutes. Water walking is another option. Begin by getting into chest-deep water, and either walk across the pool's width or walk the pool's perimeter while holding onto the side. Make certain your feet touch the pool's bottom and your back is straight to avoid injury. When strong enough, increase resistance by using webbed gloves and walking in shoulder-deep water, recommends MayoClinic.com.
